If this is your first visit, be sure to
check out the FAQ by clicking the
link above. You may have to register
before you can post: click the register link above to proceed. To start viewing messages,
select the forum that you want to visit from the selection below.

Is there an actual meal plan set up somewhere I can work off?

I just read the 3 week diet plan and I am still lost. I am not sure what to do if I were to start tomorrow. Is there a sample meal plan and exercise plan that would give me an idea of what to do day one? Thanks.

Greetings, RozC. Welcome to the Community Forum. Great question! While we do not have a specific written program for meals for the 3 Week Diet, we do include the acceptable ingredients to use to help you structure your meals over the course of the 5 days.

The fast days are fairly self explanatory, as the guidelines state to not consume any calories this day, however offer the option to consume a dinner meal (if necessary) which would be a 400-500 low carbohydrate meal. Using the portion size guide, this meal will look something like the following:

For women:

1 palm of protein

1 – 2 fists of veggies

1 thumb of healthy fats

For men:

1 – 2 palms of protein

2 fists of veggies

1 – 2 thumbs of healthy fats

On the shake days we recommend 2 – 3 Low Carb Protein Blend shakes along with a low-carb whole food dinner, which will follow a similar template to the evening meal on Fast Days.

The following is a super-helpful template for you to follow for your shakes: